Kodi nthawi zina mumavutika kugona usiku? Kodi mumasinthasintha kwa maola ambiri mutagona? Kapena, kwa anthu ena, ndi zosiyana. Kaya mugone tulo tochuluka bwanji, mumamva tulo tsiku lonse. Kodi mumadziwa kuti mavuto ogona ngati awa akhoza kukhala chizindikiro cha kuvutika maganizo? Lero, tiyeni tikambirane za ubale womwe ulipo pakati pa kugona ndi kuvutika maganizo.
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Kodi pali ubale wotani pakati pa kugona ndi kuvutika maganizo?
Mwachidule, kusintha kwa tulo ndi chizindikiro chachikulu cha kuvutika maganizo. Izi zitha kuchitika m'njira ziwiri:
1. Kusowa tulo: Zinthu monga kusagona usiku, kudzuka pakati pa tulo, komanso kusagonanso.
2. Kugona mopitirira muyeso: Kugona mopitirira muyeso komanso kumva tulo tsiku lonse.
Koma muyeneranso kumvetsetsa izi. Kungoti mukuvutika kugona sikutanthauza kuti ndi kuvutika maganizo. Komabe, kungakhale chizindikiro chofunikira kwambiri cha kuvutika maganizo.
Ndiye kodi kuvutika maganizo kumeneku n’chiyani?
Kuvutika maganizo sikutanthauza chisoni chokha. Ndi matenda amaganizo omwe amafunikira chithandizo. Ndizachibadwa kuti timve chisoni. Koma mu kuvutika maganizo, chisoni, nkhawa, komanso kusowa chisangalalo pa chilichonse chimakhala kwa milungu kapena miyezi. Pamodzi ndi izi, zizindikiro zomwe zimakhudza thupi zimawonekeranso.
- Kutaya mphamvu, kutopa kosalekeza
- Kusintha kwa tulo (monga momwe tafotokozera posachedwa)
- Kusintha kwa chilakolako (anorexia kapena kudya mopitirira muyeso)
- Kuvuta kuchita ntchito za tsiku ndi tsiku
Ngati zizindikirozi zikupitirira, dokotala angazindikire kuti ndi matenda a maganizo . Nthawi zina, kusowa tulo komwe kumachitika chifukwa cha matenda ena kapena mavuto ena aumwini kungapangitse kuti matenda a maganizo omwe alipo aipireipire.
Kodi mankhwala otani ochizira kusowa tulo komwe kumachitika chifukwa cha kuvutika maganizo?
Nkhani yabwino kwambiri apa ndi yakuti matenda a kuvutika maganizo akachiritsidwa bwino, mavuto ogona amatha okha.
Chithandizo cha kuvutika maganizo chimadalira kuopsa kwa matendawa. Kwa anthu ambiri, chithandizo chothandiza kwambiri ndi kuphatikiza kwa psychotherapy ndi mankhwala .
- Mankhwala: Izi zimathandiza kuchepetsa zizindikiro mwachangu.
- Chithandizo cha maganizo: Izi zili ngati 'kulankhula ndi munthu wina'. Zingakuthandizeni kuphunzira njira zopewera kuvutika maganizo mtsogolo. Zingakuthandizeninso kuthana ndi maganizo omwe amasokoneza tulo ndikukulitsa luso logona bwino.
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Kawirikawiri, dokotala akamachiritsa kuvutika maganizo ndi kusowa tulo, angakulembereni mankhwala a nthawi yochepa kuti akuthandizeni kugona, pamodzi ndi mankhwala oletsa kuvutika maganizo.
Chofunika kwambiri: Tikukambirana za mankhwala otsatirawa kuti mudziwe zambiri zanu zokha. Pewani kugwiritsa ntchito mankhwala aliwonsewa popanda upangiri wa dokotala. Dokotala wanu yekha ndi amene angakuuzeni mankhwala oyenera, mlingo, ndi nthawi yoyenera.
| Gulu la mankhwala | Kufotokozera kosavuta | Zitsanzo |
|---|---|---|
| SSRIs (Zoletsa Kubwerezabwereza kwa Serotonin) | Izi ndi mankhwala ochepetsa nkhawa omwe amagwiritsidwa ntchito kwambiri. Amathandiza pamavuto komanso kugona. Komabe, kwa anthu ena, amatha kuyambitsa kusowa tulo. Chifukwa chake, dokotala wanu angakuuzeni kuti mumwe m'mawa. | Citalopram (Celexa) Fluoxetine (Prozac) Sertraline (Zoloft) |
| Ma SNRI (Serotonin ndi Norepinephrine Reuptake Inhibitors) | Zimakhudza mankhwala awiri a muubongo. Amalimbikitsidwa ngati mankhwala a SSRI sagwira ntchito bwino kapena ngati kuvutika maganizo kumayenderana ndi matenda ena, monga kupweteka. | Duloxetine (Cymbalta) Venlafaxine (Effexor) |
| Mankhwala Ochepetsa Kuvutika Maganizo | Izi zimathandiza mwachindunji kugona pamene mukuchiza kuvutika maganizo. | Mirtazapine (Remeron) Trazodone (Desyrel) |
| Mankhwala ochititsa manyazi | Awa ndi mankhwala omwe amagwiritsidwa ntchito makamaka pochiza vuto la kusowa tulo. Nthawi zambiri amaperekedwa kwa nthawi yochepa. | Eszopiclone (Lunesta) Zolpidem (Ambien) |
Kuphatikiza apo, anthu ena amagwiritsa ntchito hormone ya melatonin, yomwe ingagulidwe pa kauntala m'ma pharmacies popanda mankhwala, chifukwa cha mavuto ogona. Komanso, mankhwala otchedwa Ramelteon (Rozerem) amagwira ntchito mofanana ndi melatonin.
Gulu latsopano la mankhwala limatchedwa Orexin receptor antagonists . Mwachitsanzo, Suvorexant (Belsomra) . Mankhwalawa amagwira ntchito potseka neurotransmitter yotchedwa Orexin , yomwe imauza matupi athu kuti "akhale maso."
Kodi mungachitenso chiyani kuti muwongolere tulo tanu?
Kuwonjezera pa mankhwala, palinso zinthu zingapo zomwe mungachite nokha kuti muwongolere tulo tanu. Timatcha izi 'Ukhondo wa Kugona'.
- Yesetsani njira zokhazikitsira mtima wanu: Zinthu monga kupuma mozama ndi kusinkhasinkha zingathandize kuchepetsa maganizo osafunikira.
- Lembani mndandanda wa zochita za mawa: Mukalemba zomwe zili m'maganizo mwanu papepala, mumakhala omasuka. Dziuzeni kuti, "Ndidzaganizira zinthu izi mawa."
- Pewani kugona tulo tatitali masana: Ngati mumagona tulo tatifupi masana, khalani afupi (mphindi 20-30). Pewani kugona tulo tatifupi masana.
- Kuchita masewera olimbitsa thupi nthawi zonse: Komabe, siyani kuchita masewera olimbitsa thupi maola angapo musanagone .
- Musayang'ane zowonera musanagone: Kuwala kwabuluu kuchokera ku TV, kompyuta, ndi mafoni kumasokoneza kupanga melatonin, mankhwala omwe ali muubongo wathu omwe amawonetsa tulo.
- Musagwiritse ntchito caffeine, mowa, kapena nikotini (ndudu) madzulo ndi usiku.
- Musagwedezeke ndi kutembenukira pabedi: Ngati simungathe kugona, tulukani pabedi, pitani kuchipinda china, ndipo chitani zinazake zopumulitsa (monga kuwerenga buku). Mukayamba kugona, bwererani kukagona.
- Gwiritsani ntchito bedi lanu pogona ndi kugonana kokha: Musagone pabedi mukuonera TV, kugwira ntchito, kapena kudya. Izi zidzatumiza uthenga ku ubongo wanu kuti 'bedi' ndi malo ogona.
Ngati mukumva kupsinjika maganizo kapena nkhawa ndi mavuto anu ogona, chonde musaope kulankhula za vutoli. Kulankhula ndi dokotala wanu ndiye njira yabwino kwambiri yomwe mungachite.
Uthenga Wopita Nawo Kunyumba
- Mavuto ogona (kusowa tulo kapena kugona kwambiri) akhoza kukhala chizindikiro chachikulu cha kuvutika maganizo.
- Kuvutika maganizo si chisoni chokha, ndi matenda omwe amafunika chithandizo.
- Mukhoza kupeza zotsatira zabwino kwambiri mwa kulankhula ndi dokotala wanu ndikugwiritsa ntchito psychotherapy ndi mankhwala ngati pakufunika kutero.
- Musagwiritse ntchito mankhwala aliwonse, makamaka mapiritsi ogonetsa, popanda chilolezo cha dokotala.
- Kuphatikiza zizolowezi zosavuta (ukhondo wogona) zomwe zimakuthandizani kugona bwino m'moyo wanu watsiku ndi tsiku kungapangitse kusiyana kwakukulu.
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